Quick Answer
Elevated Pike Push-Up is a intermediate strength exercise that targets your shoulders. It uses a other. Place your feet on an elevated surface (box, bench) and your hands on the floor, shoulder-width apart.
Video Tutorial
How to Perform the Elevated Pike Push-Up
- 1
Place your feet on an elevated surface (box, bench) and your hands on the floor, shoulder-width apart.
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Walk your hands back towards the elevation, lifting your hips high to form an inverted V (pike position).
- 3
Keep your head between your arms and your back straight, core engaged.
- 4
Lower the top of your head towards the floor by bending your elbows, keeping them tucked or slightly flared.
- 5
Push through your hands to extend your arms and return to the starting pike position.
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Repeat for the desired number of repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Elevated Pike Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Elevated Pike Push-Up work?
The Elevated Pike Push-Up primarily works your shoulders. Secondary muscles include the triceps, chest and upper back.
What equipment do I need for the Elevated Pike Push-Up?
The Elevated Pike Push-Up needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Elevated Pike Push-Up suitable for beginners?
The Elevated Pike Push-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Elevated Pike Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Elevated Pike Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.